Perfect Yoga Asanas for Women
August 18, 2009
#1: Child’s Pose which stretches the quads, hips, and back
Start by kneeling on the ground with your knees at a hip distance. Sit back on the heels. Put the torso between your thighs bringing your fore head on the mat.
Raise your arms in front of yourself, placing your palms towards the base. Take deep breath and close your eyes, remain like that for a minute. This is nice as a resting pose, relieves your hip and tightness of the low back.
#2: Down Face Dog Pose this stretch your glutes, hamstrings spine and calves, while strengthening your triceps and deltoids
Stand on your fours keeping your knee and palms at hip width distance, spreading your fingers wide.
Press your arms firmly based on the ground, strengthen your legs as you lift both your knees. Walk as you move your hands a little forward by a few inches as your lengthen your pose. Press and squeeze the thighs.
Press your heels down to the floor though you might not be able to touch the floor. Slide your shoulder blades down as you relax your shoulders. Take deep breathes and hold the position for a minute. It would strengthen your entire body and increase circulation.
# 3 Warrior II Pose works on your hips, chest, in thighs, quads, abs and shoulders.
Stand as you move your feet 4 inch apart. Twist your right foot to the front of the mat and your left at 30 degrees. Bring your arms to shoulder height, parallel to floor, palms face down. Bend your right thigh at a 90 degrees angle. Tuck you tail bone to your abs. Hold it for 5 breaths (breath with your mouth, out with the nose). Repeat on the opposite side. It is good for legs and arms.
# 4 Plank Pose Good for back, arm, core, shoulder and quads
From the 2nd dog position press your palms to the floor bring your shoulders over your wrist as you press your shoulders forward. Form a straight line with your crown and your heels, hold for a minute. This is an extremely challenging task and good for your upper body.
# 5 Tree Pose works well on hips, inner thighs, legs, core & spine.
Start by standing with your feet together and keeping your hands on your hip. Bend your right knee as you shift your body weight to your left knee. Keep the sole of your right foot on your left thigh, pressing the right foot on your left thigh. Keep your palms in a prayer pose for a minute. This is better for your mind’s focus than your body.
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